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Prison Yard workout 1/28

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Pax of 13 for another Prison Yard workout

Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,

Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations

The Stations:

Tires

     hops through tire with a squat

     Flips with a Merkin

Ropes

     Moving double waves

      Double arm up and over

Plates

      Shoulder shrugs

      Bus Drivers

Jump Rope

      Jog jumps

      Jump Jacks

Kettle Bell

      Swings

      Upright row with a squat jack

Pain Sticks

      Behind the head squats

       Between the leg squats

Sandbag

       Stepback Lunges 

       Calf steps ups

Mary: 37 reps of Merkins for Ball Drops Birthday

Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th

Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son

Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.

Prison Yard 1/21

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Pax of 7 for a Prison Yard Workout

LED, Double D, Fram, Sprinkler, Fed Ex, Ball Drop and Breach on the Q

Warm Up:Jog to the end of the driveway and then circle up for 22 counts of SSH, Frakenstins good mornings and daisy pickers

The Workout: 2 Minute rounds with 30 seconds of rest to rotate 7 stations

Tires

        Travel merkins around the tire

         Double hops through the tire

Tire Drag x2

Ropes

          Side to side 

           Jumping Jacks

Plates

          Squat press

         Squat Curl

Med Balls

         Squat Reach

         Chops

Pain Sticks

        Straight arm side bends

         Bent truck twists

Sandbag

        Reverse Curls

       Tricep Extensions 

Prayer: Prayers for me as I travel for my Grandmothers funeral

Q school 2020 KickOff

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Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!

Pilot AO “Prison Yard”

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Pax of 6 got stronger at a Prison Yard style workout where it was just about the beatdown

LED, Fonzie, FedEx, Double D, Fram and Breach on the Q

Warm Up: Run to the end of the driveway and circle up for some stealth 22 counts of SSH, Good Mornings, and Frankensteins

The Workout: A workout with six stations, 2 mins of work and 30 seconds of rest between each set to rotate 2 rounds

Station 1 Weight Plates- Round 1 shoulder shrugs- Round 2 Front Arm Raises

Station 2 Pain Sticks- Round 1 Overhead Press- Round 2 Curls for the Girls

Station 3 Fire Hose- Round 1 Overhead Pulls- Round 2 Front arm pulls

Station 4 Battle Ropes- Round 1 Waves- Round 2 Double arm slams

Station 5 Med Ball- Round one slams- Round 2 Squat Throws

Station 6 Tires Round 1 Flips- Round 2 Dead Lifts

Mary: 2 minutes of LBC’s

Announcements: First Friday at Bombshell benefitting the Travis Manion Foundation, 1 dollar from every glass sold and 10% of total sales go to the foundation, let’s pack the place

T-Claps (Recognition): None

Prayer: Focus on the positives and around you, not the negatives, it’s too easy to fall back and let bad things bring you down

3 Year Mixed Bag

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Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

On the fly

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FNGs: None
Warm Up:SSH, Good Mornings,Daisy Pickers, Windmills, mountain climbers, Moroccan nightclubs
The Workout:Half burpee curb hops. Some where around 15. Grabbed some rocks and did a variation of 7’s utilizing the wonder bra and merkin/groiner exercises.  15 count IC tricep curls, curls for the girls, deadlifts, and rutrows.  Back to curb to do half burpee wave from 1 to 4, holding plank when resting. Repeat rock exercises above. Jog to concession stand and did 7’s of donkey kicks on wall and plank to arm extension onto wall IC.

Mary:met with red October for some stretching, homer to marge and pickle pounders. Did rounds of circle on what we are thankful for.
Announcements:Christmas party, convergence Thursday, canned goods brought to possum trot will be delivered to Mamas house Thrift shop. 12 bucks gets around 25 cans.
T-Claps (Recognition):for all the pax not running last week but supporting those who ran.
Prayer: quiver daughter and family.

Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

MOMENTUM!

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Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.

EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt

ME = Above plus Abe, Dumbo, Dawgpound

Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members

Circle of Abs

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Who needs abs anyway! Well, we all do and I can promise you the more water that has passed under the bridge for some of us fellas the more difficult it is to keep that core in check. With that in mind these last couple of days I decided to focus on core work as Q today for the not yet named TBD there in the Holly Rock. Arriving a little early set up 4 four stations with cones in the back parking lot then drove on around to find several vehicles in the parking lot but only one other PAX there waiting. Planted shovel flag and within 4-5 minutes of go time the rest of PAX either ran & rolled in.

Core Goonies GIF - Core Goonies Abs GIFs

EC: I know there were several but since I’m too lazy to get up before the butt crack of dawn to run EC I don’t keep up with ’em. I know, fire me!!

NO SHOWS: M4L  – I received a text last night he would be running to the workout and needed a ride back home. Of course I would’ve given him a ride. You gotta love him though!!

PAX: Aquaman, Dahmer, Doc, DoubleD, Fanny Pack, Farva, Florence, Hardy, Katniss, Pikachu, Popinski, POTS, Sprinker

4 legged PAX: Poop-eater

FNGs: None

Warm Up:  A series of mostly ab exercises all in cadence. El-lowboes, Box cutters, LBC’s, Flutter Kicks, Smurf Jacks, Mtn. climbers.

The Workout: Circle of Abs – Pax not at one of the 4 work stations are all circled up and continue an in cadence Ab exercise led off by Farva. Evenutally each PAX in the circle of Abs will lead an ab exercise or two. Station 1 is the timer who starts off with 3 burpees and then carries 2 tall five gallon buckets with 2 cinder-blocks in each bucket a 100 meters, drops buckets for 3 more burpees and then returns to base. Rotation takes place when bucket carrier returns to base. Station 2: jump ropes, Station 3: 40lb. barbell thrusts, Station 4: Battle rope arm swings.  Remaining Pax are on their six in the Circle of Abs and 1 rotates to the stations each time the bucket carrier returns. All PAX were able to get through all 4 stations at least once, some more so. After last PAX worked his way through all 4 stations we then split up and circled the parking lot in opposite directions to meet and complete 10 broke back derkins each. Met back at the stations to form one line of PAX across the parking lot on one parking space line. Completed 1 merkin on that line, bear crawled to next line completed 2 merkins, continued forward to the 6th line with 6 merkins, crab walked back to start line.

Mary: We’d had enough of her during the workout!

Announcements: CSAUP Frosty coming up in Decemeber.

T-Claps (Recognition): All the PAX this morning for putting in extra effort concentrating on those abs

Prayer: Pikachu’s M fighting cold and unspoken. Fanny Pack took us out in prayer.

Peace out, YHC